Layout (Plank)

Climb the pole as if going into a pole sit. Holding the pole with both hands, lift your body up and place both legs straight out in front of you, parallel to the floor. Cross your strong foot over your weaker foot. Grip on to the pole with your thighs, keeping your grip strong through your legs. Holding the pole with your strong hand and lean your body back. Push your hips towards the ceiling.

Build Your Strength for Pole Dance
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